Multi Dimensional Training
The Kick-Fit Training Program draws from various modalities and training methods. By crossing several planes of motion in every session, the body becomes stronger and fitter in a shorter period of time.  This video illustrates three core strength training exercises which work the shoulders and legs: 1) the single dumbbell press on the exercise ball; 2) the single leg row; and 3) the triple lunge set. Additional floor exercises to tone the glutes and hamstrings while strengthening the back are also illustrated.  They include: the glute bridge, single leg bridge, rear leg extension, and circle knee. Significant calorie burning can be achieved with the addition of the following exercises shown in the video: jump rope, stationary bike, bag work, plyometrics (which include bends and thrusts and mountain climbers) and concludes with push ups, focus mitt drills, fencing, and a yoga sun salutation.

Lead overhand

lunge and press

lunge row

EXECUTION-WORKOUT-SPORTS USES (LEAD OVERHAND)

EXECUTION

Start in the boxing ready stance. Push off the rear leg, step forward with the front foot and pivot inward on the front foot. Pull the elbow upward until your fist is in line with your ear. As you throw the overhead, be careful not to lock the elbow.

KICK-FIT EXERCISE CIRCUIT

1. Do 30 combinations of the lead overhead, rear uppercut and lead uppercut.

2. Do 20 reps of the front press with the step back lunge.

3. Do 10 push-up rows.

4. End with 30 crunches for the abdominals on the exercise ball.

SPORTS USES

Sports that benefit from these training methods are:

Baseball

Javelin

Football